1600 calorie intermittent fasting paleo meal plan
Table of Contents
Overview
This 1600-calorie Paleo intermittent fasting meal plan gives you a full, user-friendly weekly plan complete with recipes, a consolidated grocery list, and daily macros (the pre-made PDF lists about 1600 kcal, ~144 g protein, ~52 g net carbs, ~83 g fat and ~19 g fiber per day). Use the plan as a ready-made 7‑day sample to follow exactly, or treat it as a nutrition plan template you can adapt — the site offers two ways to use it: generate your own customizable meal plan by swapping recipes, or download the fixed PDF version if you prefer a locked weekly plan.
Combining Paleo food choices with an intermittent fasting approach and a 1600 kcal target supports practical body changes like steady fat loss and improved body composition when used in a calorie deficit. The relatively high protein in this diet plan helps preserve lean muscle while promoting satiety, and the lower refined-carb, whole-food focus may help stabilize blood sugar, reduce bloating and inflammation, and increase sustained energy through the day. Users often report easier portion control, fewer cravings, and clearer digestion after consistently following a structured weekly plan like this.
Implementation is simple: follow the 7-day sample exactly for a turn-key weekly menu, or use the generator to build a personalized diet plan, swap meals, and scale recipes to your schedule. Both approaches include shop-ready grocery lists and step-by-step recipes to streamline meal prep, making this an effective nutrition plan for busy people who want time-restricted eating benefits plus practical, Paleo-style meals. Choose the customizable route if you need flexibility, or download the PDF if you want a fixed, printable meal plan to start cooking right away.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1600cals, 144g protein, 52g net carbs, 83g fat 19g fiber per day) cannot be customized.
Day 1
1625cals, 133g protein, 65g net carbs, 82g fat 22g fiber per day
3 link (381cal, 42p, 6c, 21f)
1 1/4 serving(s) (204cal, 3p, 5c, 18f)
1 1/2 serving(s) (174cal, 5p, 9c, 10f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (261cal, 3p, 36c, 9f)
Day 2
1575cals, 155g protein, 91g net carbs, 57g fat 23g fiber per day
12 oz (444cal, 76p, 2c, 14f)
1 3/4 serving(s) (309cal, 4p, 46c, 8f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 3
1600cals, 145g protein, 34g net carbs, 90g fat 17g fiber per day
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
2 1/2 cup(s) (151cal, 3p, 8c, 11f)
Day 4
1600cals, 145g protein, 34g net carbs, 90g fat 17g fiber per day
1 1/4 serving(s) (380cal, 50p, 5c, 17f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
2 1/2 cup(s) (151cal, 3p, 8c, 11f)
Day 5
1650cals, 133g protein, 26g net carbs, 103g fat 19g fiber per day
2 serving(s) (630cal, 46p, 5c, 46f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
14 meatballs (639cal, 73p, 8c, 35f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 6
1550cals, 137g protein, 49g net carbs, 81g fat 20g fiber per day
1 serving(s) (461cal, 52p, 10c, 23f)
4 serving(s) (302cal, 6p, 21c, 19f)
14 meatballs (639cal, 73p, 8c, 35f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
Day 7
1650cals, 161g protein, 62g net carbs, 75g fat 19g fiber per day
1 serving(s) (461cal, 52p, 10c, 23f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 1/4 serving(s) (745cal, 101p, 12c, 30f)
3/4 serving(s) (132cal, 2p, 20c, 3f)
Grocery List (40 items)
Fats and Oils
Oil
6 oz (183mL)
Olive oil
2 oz (58mL)
Salad dressing
56 1/4 tsp (281mL)
Mayonnaise
4 tbsp (60mL)
Vegetables and Vegetable Products
Sweet potatoes
4 sweetpotato, 5" long (798g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (795g)
Zucchini
2 medium (368g)
Garlic
1 clove (3g)
Brussels sprouts
6 oz (170g)
Romaine lettuce
1 3/4 head (1112g)
Carrots
2 1/2 medium (153g)
Beets, precooked (canned or refrigerated)
3/4 lbs (340g)
Fresh spinach
5 cup(s) (150g)
Onion
1 1/2 medium (2-1/2" dia) (174g)
Raw celery
2 stalk, small (5" long) (34g)
Tomato paste
1/3 can (6 oz) (57g)
Broccoli
10 tbsp chopped (57g)
Red bell pepper
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
Spices and Herbs
Black pepper
3 1/2 g (3g)
Salt
1 oz (32g)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Paprika
5 1/2 g (5g)
Garlic powder
1/4 oz (8g)
Lemon pepper
3/4 tbsp (5g)
Thyme, dried
1/4 tbsp, leaves (1g)
Onion powder
2 tsp (5g)
Oregano, dried
1/8 oz (4g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2497g)
Ground turkey, raw
22 1/2 oz (635g)
Fruits and Fruit Juices
Green olives
12 large (53g)
Sausages and Luncheon Meats
Chicken sausage, cooked
3 link (252g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tsp (0mL)
Other
Frozen cauliflower
5 cup (567g)
Mixed greens
12 cup (360g)
Nut and Seed Products
Almonds
1 cup, whole (161g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2/3 cup (196g)
Finfish and Shellfish Products
Canned salmon
2 5oz can(s) (undrained) (284g)
Beverages
Water
1/2 cup(s) (120mL)
Beef Products
Beef stew meat, raw
1 lbs (454g)
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Sweet potato wedges
261cal, 3p, 36c, 9f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
lunch prep - 1 days
1. Chicken sausage
381cal, 42p, 6c, 21f (per meal)
3 link (252g)
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Roasted brussels sprouts
174cal, 5p, 9c, 10f (per meal)
3/4 tbsp (11mL)
6 oz (170g)
1 dash, ground (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Garlic zucchini noodles
204cal, 3p, 5c, 18f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Use a zoodler or a vegetable peeler with teeth to spiralize the zucchini.
2
Heat the oil in a pan on medium high. Add the garlic and cook for a minute or two.
3
Add the zucchini noodles and saute them, turning them continuously, until they are soft but not soggy, about 5 minutes.
4
Remove from heat and serve.
dinner prep - 1 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
3. Sweet potato medallions
309cal, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
444cal, 76p, 2c, 14f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Sweet potato fries
309cal, 4p, 46c, 8f (per meal)
1 dash, ground (0g)
1/3 tsp (2g)
1/3 tsp (1g)
1/3 tsp (1g)
1 3/4 tsp (9mL)
9 1/3 oz (265g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
674cal, 79p, 17c, 30f (per meal)
1 1/2 lbs (672g)
1 1/2 tsp (0mL)
1/4 tbsp, leaves (1g)
3 tbsp (45mL)
1 1/2 medium (92g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Cauliflower rice
151cal, 3p, 8c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook cauliflower according to package instructions.
2
Mix in oil and some salt and pepper.
3
Serve.
lunch prep - 2 days
1. Basic chicken & spinach salad
380cal, 50p, 5c, 17f (per meal)
1/4 cup (56mL)
2 1/2 tsp (13mL)
15 oz (425g)
5 cup(s) (150g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Turkey meatballs
639cal, 73p, 8c, 35f (per meal)
2/3 cup (196g)
2 tsp (5g)
2 tsp (7g)
2 tsp, leaves (2g)
2 tsp (13g)
4 tsp (21mL)
22 1/2 oz (635g)
Recipe has been scaled from original by 1.4x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Simple salad with tomatoes and carrots
147cal, 6p, 11c, 5f (per meal)
1 1/2 hearts (750g)
3/4 medium (46g)
1 1/2 medium whole (2-3/5" dia) (185g)
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 1 days
1. Salmon salad lettuce wrap
630cal, 46p, 5c, 46f (per meal)
4 leaf outer (112g)
2 dash (0g)
2 dash (1g)
2 tbsp minced (30g)
2 stalk, small (5" long) (34g)
4 tbsp (60mL)
2 5oz can(s) (undrained) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain salmon and discard any liquid.
2
Combine salmon with all other ingredients, besides the romaine, in a small bowl. Mix well.
3
Take salmon mixture and place in a line down the length of each romaine leaf, close to the edge.
4
Roll up to create the wrap.
5
Serve.
lunch prep - 2 days
1. Hungarian goulash
461cal, 52p, 10c, 23f (per meal)
2 tsp (5g)
1/3 can (6 oz) (57g)
1/3 clove (1g)
1/2 cup(s) (120mL)
1 lbs (454g)
1 1/3 dash, ground (0g)
1 tsp (6g)
1 medium (2-1/2" dia) (110g)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. One pan roasted chicken & veggies
745cal, 101p, 12c, 30f (per meal)
15 oz (425g)
1 tsp, ground (2g)
10 tbsp chopped (57g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
5/8 medium (123g)
1/3 medium (2-1/2" dia) (34g)
1 1/4 tbsp (19mL)
5 tbsp cherry tomatoes (47g)
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Sweet potato fries
132cal, 2p, 20c, 4f (per meal)
1/2 dash, ground (0g)
1 dash (1g)
1 dash (0g)
1 dash (0g)
1/4 tbsp (4mL)
4 oz (114g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.